John Heinerman
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 The bottom line to all this, then, is that you should be consuming lots of these vegetables if you ever expect to substantially reduce your risks of getting cancer.
Lowers Serum Cholesterol
Cabbage and its kind, especially items like Brussel sprouts, can dramatically lower what is often called "bad" cholesterol (low-density lipoproteins). This "bad" cholesterol usually causes hardening of the arteries in the course of time. At least two scientific publications have reported these findings. |
| A Wild Vegetable Dessert
Who would ever think that vegetables would serve as delicious desserts in place of more standard fare like pie and ice cream? Well, in the case of burdock root, you have such a tummy pleaser fit for a king.
Burdock Roots, Hawaiian Style
Needed: 2 tbsp. sweet butter, 1/4 cup packed brown sugar; 1 tsp. lemon juice; 1 cup canned, drained pineapple chunks (save juice); 1/2 cup pineapple syrup drained from chunks; 2 tbsp. cornstarch; 2 cups burdock roots, cut into rounds and precooked until tender. |
| The okara or pulp mentioned earlier can be added to soups or cooked with vegetables. A simple salad dressing can be made by mixing together in a food blender some tofu, sesame seed oil, lemon juice, kelp and tarragon. You've got a creamy dressing that's less expensive than commercial dressings made from dairy products, and has only one-third their calories. Tofu also makes a wonderful medicinal plaster for concussions as mentioned elsewhere in this chapter.
BEETS AND SWISS CHARD {Beta vulgaris, B. vulg. |
| Additional studies concerning the strength-giving properties of B-15 in other legumes and vegetables have appeared in Soviet, Hungarian and Indian medical journals in the past.
Bean Juice for Constipation and Hyperactivity
When I was at a recent scientific symposium held at the University of Rhode Island in Kingston during July, 1987, a chemist from Japan whom I was introduced to, explained to me how black bean juice is used in his country to correct constipation caused by eating too much white bread and refined foods and to calm hyperactive children. According to him, 2 tbsp. |
Charles Barber
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 As a result of psychiatry's long-anticipated entry into the realm of Big Science, earlier paradigms in academic psychology and psychiatry, mushy-headed things like old-fashioned psychoanalysis and behaviorism and psychotherapeutic techniques have been jettisoned—tragically too soon, it turns out-—like so many rotting vegetables.
It is startling how rapidly the shift occurred. Until 1950, the predominant theories about how the brain functioned were electrical, not chemical.25 When the first psychiatric drugs were discovered, no one had a clue what a neurotransmitter was. |
Tori Hudson, N.D.
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 Complex carbohydrates, such as found in brown rice, whole wheat, rye, oats, barley, millet, whole fruits, and vegetables are high in borh fiber and vitamin content and therefore the preferred form of carbohydrates. Refined carbohydrates, on the other hand, must be placed in the group of unhealthy foods. Sugar, a refined carbohydrate, is a significant factor in the development of atherosclerosis.125
High-sugar diets lead to elevations in triglycerides and cholesterol and also to an increase in insulin production. |
Ray D. Strand
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 This study shows us that if we exclude French fries and baked potatoes, more than half of the population is not eating any vegetables.
Worse yet, almost 60 percent of the population is not eating any fruits. In truth Americans are not eating a healthy diet even though they know better.
Is it any wonder that more than 50 percent of our nation is now considered to be significantly overweight? When you combine these poor eating habits with the high-glycemic foods discussed in Chapter 14, it is no wonder that we have an epidemic of insulin resistance and diabetes in the U.S. |
Jonny Bowden, Ph.D., C.N.S.
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 Even the American Cancer Society recommends eating it and other cruciferous vegetables. Though there are many compounds responsible for its impact on our health, one that deserves special mention is the indoles. Broccoli contains indole-3-carbinol, which, in addition to being a strong antioxidant and stimulator of detoxifying enzymes, seems to protect the structure of DNA. It also reduces the risk of breast and cervical cancer.
Indole-3-carbinol is of particular importance to women. Estrogen has three basic metabolites, and they behave somewhat differently in the body. |
David W. Grotto, RD, LDN
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 Cabbage, especially raw sauerkraut (cooking cabbage appears to reduce these helpful plant chemicals), is rich in the anti-cancer compounds indole-3-carbinole (I3C), isothiocyanates (a type of beneficial compound found in Brassica vegetables), and sulforaphane. These compounds help activate and stabilize the body's antioxidant and detoxification mechanisms, which, in turn, eliminate cancer-producing substances. Cabbage intake has been linked to a lower incidence of colon, lung, cervical, and breast cancer. |
Kevin Trudeau
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 If you buy fruit and vegetables that are conventionally grown, anything other than organic, it has virtually no living enzymes. Why? How can this be true? Very simply, when you buy fruits and vegetables that are conventionally grown they are all irradiated. This means they are in fact zapped by radiation waves. This kills bacteria. It also kills all the living enzymes. When you heavily cook food it kills all the living enzymes. When you buy food in boxes it has been irradiated, killing all the living enzymes. The processing used in the manufacture of food in boxes kills all the living enzymes. |
Dan Buettner
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 They seemed to eat lots of vegetables and possessed a strong connection to their ancestors. Many were prodigious gardeners, going into the fields every morning and returning with tasty greens and tubers in the afternoon. But did any of this explain their extraordinary longevity?
This time, I intended to take a closer look. I'd use a survey developed by the National Institute on Aging to systematically interview another few dozen Okinawans in search of common lifestyle characteristics. And I'd consult with scientists to find out how those characteristics connected to longevity. Dr. |
| Okinawa people are able to grow vegetables in gardens all year long," he said, referring to the island's comparatively tropical climate. "They don't need to make pickles and preserve food as people do in Japan's northern islands."
A salt-heavy diet may contribute to high blood pressure and weaken cerebral arteries, he said, causing micro-tears that are precursors to strokes. Consuming a balance of both animal and plant protein through pork may help repair or retard those tears. It has long been an Okinawan custom to butcher a family pig in celebration of the lunar New Year. |
| Maybe some stir-fried vegetables. All very simple, with nothing processed. People don't realize how bad sugar and meat are for them over time."
"Why's that?"
"Its called bio-ecological prevention, or risk. Let me explain. Simple, nonprocessed foods, often found in rural societies are associated with positive ecology of friendly bacteria in our intestines. These friendly bacteria include immunomodulating and fiber-fermenting lactic acid bacteria," Greg said. |
Brenda Watson and Leonard Smith
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 A high intake of dietary fiber, which is the indigestible complex of plant foods found in fruits, vegetables, and whole grains, decreases absorption of toxins from stools and helps increase frequency and quantity of bowel movements. Indigenous cultures that have a high intake of dietary fiber invariably enjoy superior intestinal health and are virtually free of the diseases of modern civilization. As part of your RENEW program, you will focus on increasing your intake of fiber. |
| Do you eat commercial (non-organic) vegetables, fruits, or meat?
? Do you wear clothes that have been dry-cleaned?
? Do you wear synthetic materials (such as polyester)?
? Do you eat processed food or fast food?
? Have you ever smoked or been exposed to second-hand smoke?
? Do you eat in restaurants more than twice weekly?
? Do you use bug spray in your home or have a pest control service?
? Do you use weed killer on your lawn?
? Do you dye or bleach your hair?
? Do you use cologne or perfume?
? Are you overweight, underweight, or do you have cellulite deposits?
? |
| As will be highlighted in the Detox Diet, foods that help optimize natural detox physiology include: broccoli, cauliflower, garlic, onions, egg, and most vegetables; high-fiber legumes and grains; and high-quality probiotics.
As our chief cleansing organ, the liver dismantles or transforms both inner and outer substances so that they can be safely eliminated from the body. This is achieved through a two-step process called phase I and phase II liver detox. |
| It's important to get both types of fiber naturally found in fruits, vegetables, whole grains, and legumes. A blend of both soluble and insoluble dietary fiber makes for a brilliant orchestration of collecting toxins and carrying them out when you have a bowel movement. But getting your fiber solely from your food is very hard to accomplish. Rarely will you get enough fiber needed daily from these sources, especially in order to help detoxify the body. I would recommend a minimum of 35 to 45 grams of fiber daily during any of the detox programs discussed above. |
| Great sources of sulfur include not only eggs, high-quality fish and meat, but also an assortment of vegetables: onions, celery, kale, string beans, soybeans, turnips, radishes, and watercress.
A third pathway happens with the help of amino acids that the body can manufacture, and those include glycine, glutamine, arginine, taurine, and ornithine. Of these, glycine is the most important for neutralizing toxins. Even though your body can make glycine, it frequently runs out of available glycine. |
| I am not suggesting eating raw meats but rather fruits, vegetables, nuts, seeds, and grains. There are certain raw foods that are either nutritious to the liver or will help detoxify the body in other ways. Making a point to include these foods into your diet can be very helpful. Here is a list of foods to include:
?Raw beets: stimulate the function of liver cells and encourage bile flow
?Cilantro: studies have shown it to be effective at chelating mercury and lead from the body
?Parsley: a natural diuretic, helps relieve congestion of the kidneys
? |
Dan Buettner
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| C, and folic acid, sweets are usually miso soup with vegetables. also easy to prepare Pnck Then," she pointed toward her door, one with a fork, microwave it «T gQ tQ the sacre(l grove to pray fof for about five minutes, and just ^ heakh Qf ^ vilkge and thank season with salt and pepper. ^ gods fof making it safe ?J later learned that this sacred grove was a clearing in the forest about 650 feet (200 meters) from the house with a gazebo-like structure. Craig leaned over to me. |
Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan
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 Because supertasters tend to shun strong-tasting foods, such as Brussels sprouts and cauliflower, they may lack adequate amounts of antioxidants and other important nutrients found in these vegetables.
Interestingly, people who are hypersensitive to taste are often hypersensitive to pain as well. Supersensitive taste may be a sign of burning mouth syndrome (see A Metallic or Terrible Taste, above), which is caused by nerve damage from a viral infection, hormonal changes, or both.
But there is an upside. Super-tasters are less likely to smoke or abuse alcohol than others. |
Dr. Steven R. Gundry
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 You're Not a Threat to Future Generations You'll do this in Phase 2, the Restoration phase, by increasing your portions of vegetables and simultaneously decreasing your intake of animal protein. This shift along with adopting other behaviors will "trick" your genes into thinking they don't have to kill you off just yet because you're clearly useful to have around. You'll continue your nut and seed snacks, as well as eat berries and certain other fruits in moderation, which you will have resumed after two or more weeks in Phase 1. |
David W. Grotto, RD, LDN
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| Cabbage belongs to the Brassicaceae (mustard) family, which includes other vegetables such as brussels sprouts, broccoli, cauliflower, and kale. The leafy head is the only edible part. It is eaten raw, cooked, and preserved. There are over four hundred different varieties of cabbage to choose from. Popular varieties include green, red, and savoy, and Chinese varieties like Chinese cabbage, bok choy, and napa cabbage.
A Serving of Food Lore...
Cabbage has been cultivated for more than 4,000 years and domesticated for over 2,500 years. |
| Researchers at Northeastern Ohio University College of Medicine in Rootstown, Ohio, tested human and monkey cells and found that a naturally occurring compound present in broccoli (and other vegetables like cabbage and brussels sprouts), called indole-3-carbinol (I3C), may inhibit the herpes virus from reproducing.
Eating foods rich in calcium, such as broccoli, can also help prevent headaches and cramps from the menstrual cycle.
Throw Me a Lifesaver! |
| They are one of the few vegetables that are rich in both protein and fiber, including both soluble and insoluble fiber to promote regularity, control cholesterol, and reduce the risk of certain cancers. Beans are an excellent source of potassium, folate, and magnesium, and are also a good source of manganese, molybdenum, and the B vitamin thiamine. Darker beans like black beans are as rich in antioxidant compounds called antho-cyanins as grapes and cranberries. In fact, four out of the twenty top antioxidant-containing foods are beans. |
| The fruits, vegetables, and whole grains that I feature do a great job of providing the right amount and right type of carbohydrates your body demands.
Keeping lean with protein: Protein helps repair the tissues of our body. In general, the American diet provides more than enough protein to meet our needs. Beans, soy, fish, and whey are the featured protein champions in this book. You may ask, "Can't lean cuts of beef, chicken, pork, and so forth fit well into this program?" Sure! In fact, some of the recipes contain some of these animal protein sources as ingredients. |
Gary Null and Amy McDonald
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 Pour sauce over vegetables. Serve hot or cold. Serves 2
Tantalizing Tofu_
3 ounces tofu, cut into bite-size pieces 3 ounces broccoli, cut into bite-size pieces 3 ounces turnip greens, coarsely chopped 11/2 ounces walnuts, chopped 1/2 teaspoon basil 1/2 teaspoon salt
2 tablespoons soy oil
3 ounces romaine lettuce
Saute all ingredients except for lettuce in soy oil for 3 to 4 minutes. Arrange on a bed of lettuce. |
| Yields 2 cups
Venice Rice Noodle Soup_
5 tablespoons extra virgin olive oil 1/2 cup sliced zucchini
1/2 cup sliced potatoes
1/2 cup sliced celery
1 cup diced onions
1/4 cup sliced mushrooms
1/4 cup chopped fresh parsley
1/2 cup broccoli florets
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 bay leaves
1/4 cup chopped fresh dill 6 cups water
2 cups uncooked rice noodles 4 cloves crushed garlic
In a large saucepan, heat oil over medium heat and saute vegetables about 10 minutes. |
| And don't forget the juice—four to six juices a day from fresh organic vegetables. After six months to a year of this regimen, I've seen about 80 percent of addicts cleared up, staying off it, and not coming back.
I would add that if you have a problem drinker in your family, one of the things you can do is just try to see that they take some vitamins. I would start with 5,000 milligrams of vitamin C per day in five 1,000-milligram doses, as well as 1,000 micrograms of vitamin B12. The most beneficial form is methol coalobin. Hopefully, they will take them. |
| We suggest good foods, complex carbohydrates, and vegetables, cooked as little as possible. Nibble, nibble, nibble is the rule we emphasize for hyperactive children. The whole family has to change their way of eating. Many of the parents find that they feel better on this diet as well.
"Once people change the diet of the hyperactive children, they find they can get off drugs, the Ritalin, Dexedrine or whatever else they are on, or reduce the dosage, or take it only on tough exam days. My results showed that 80 percent of these hyperactive children were made 60 to 100 percent better. |
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